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Turmeric was linked to a small increase in weight loss in patients with type 2 diabetes in a recent scientific analysis.
Other research has linked turmeric to small amounts of weight loss.
Doctors say the link still needs to be explored.
Turmeric and its active ingredient curcumin have been huge in health circles for years, with many people taking the supplements to lower the risk of inflammation. But new research suggests adding turmeric to your routine may help with weight loss, specifically for those with type 2 diabetes.
The meta-analysis, which was published in the journal Nutrition & Diabetes, analyzed data from 14 studies on curcumin, type 2 diabetes, and weight loss. Study participants were given a range of doses of turmeric, from 80 milligrams a day to 2,100 milligrams a day for eight to 36 weeks. The researchers found that people who took turmeric or curcumin supplements had an average weight loss of about 4.2 pounds compared to those who took a placebo.
Meet the experts: Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Jamie Alan, Ph.D., an associate professor of pharmacology and toxicology at Michigan State University; Danbee Kim, M.D.,, nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School
This isn’t the only study to link turmeric and curcumin to weight loss, raising a lot of questions about whether this is an approach to consider if you’re trying to lose weight, especially if you have type 2 diabetes. But before you add any to your routine, there are a few things doctors want you to keep in mind. Here’s the deal.
Why might curcumin help with weight loss?
It’s important to get this out of the way first: Turmeric and curcumin supplements are not designed to replace medication that your doctor prescribes. “When most people get to the level where they’re requiring medications for type 2 diabetes or insulin resistance, they still need the medication,” says Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “The effects of turmeric and curcumin aren’t enough.”
But there is a precedent for turmeric and weight loss. “This supplement has been linked with modest weight loss for some time,” says Jamie Alan, Ph.D., an associate professor of pharmacology and toxicology at Michigan State University. “Turmeric is thought to work by reducing fat accumulation, although exactly how it works to do this is still a bit unclear.”
A scientific review published in the American Journal of Clinical Nutrition in 2023 found that curcumin supplements “significantly reduced” body weight and waist circumference in people who took them. The researchers also noted that the effects were more noticeable in adults with obesity and diabetes.
Another review published in the International Journal of Molecular Sciences called out the potential of curcumin for weight loss, but pointed out that more clinical trials are needed before it can be recommended for weight management.
“Some research suggests turmeric’s active compound, curcumin, may help reduce inflammation and influence how fat cells form and store energy,” says Danbee Kim, M.D., nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School. But Dr. Kim also points out that the effect seems to be “modest” and isn’t consistent across all studies.
“The benefits may have something to do with turmeric’s mild anti-inflammatory effect,” Dr. Ali says. “There may also be some benefit to metabolism and fat-burning.” But Dr. Ali also stresses that the impact of turmeric on weight tends to be mild. “You still need to eat the right things and do the right things to see weight loss,” he says.
Turmeric side effects
Turmeric and curcumin supplements are part of an unregulated industry (along with all supplements), making it hard to prove that what’s on the label is actually what’s in the bottle. But there are some potential side effects to keep in mind.
The researchers in this particular analysis noted that some people experienced side effects like stomach aches, itching, vertigo, constipation, hot flashes, and nausea when they took turmeric and curcumin supplements. But Alan says that nausea tends to be the most common side effect of turmeric in general.
Turmeric or curcumin supplements are generally safe within recommended amounts for up to two to three months, according to the National Center for Complementary and Integrative Health (NCCIH). The NCCIH doesn’t say what those recommended amounts are, unfortunately, but Alan points out that most research looks at taking 500 to 2,000 milligrams of turmeric per day.
The NCCIH also warns that taking curcumin products with increased bioavailability, which means they’re more easily absorbed, may be linked to liver damage in some cases.
Something else to consider, per Dr. Ali: “Turmeric has been shown to promote kidney stones and has a mild effect on blood-thinning.”
Who shouldn’t take turmeric?
There are a few groups of people who should avoid turmeric. Those with gallbladder disease, gastrointestinal reflux disease (GERD), and stomach ulcers should steer clear, given that turmeric may irritate the GI system, Alan says.
“People with liver problems, those taking blood thinners, or those already on diabetes medication should be cautious, since turmeric may increase risks like bleeding or low blood sugar,” Dr. Kim says. “It’s also not recommended during pregnancy or breastfeeding.”
Turmeric may also worsen liver disease, making it important to avoid it if you have any type of the condition, Alan says. And, of course, it’s crucial to talk to your healthcare provider before taking a new supplement.
Ultimately, doctors say turmeric may help a little with weight loss, but it’s not the end-all, be-all. “Turmeric and curcumin can play a small role in weight management, but they’re not a magic fix,” Dr. Kim says. “For most people, the best approach to improving blood sugar and weight is still built on healthy eating, physical activity, good sleep, and following medical guidance.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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